Recovery is the eight letter word that every athlete knows how to violate the most.  Admit it, you’ve done it.  You saw that “rest day” on your training plan and thought, “I feel great!  I don’t need the rest day.  I’ll go for an easy jog.”  Chasing goals makes us overlook the super easy aspects of training.  Recovery, however, is something that should never be skipped, omitted, crossed out, or obliterated – no matter what your goal is.  And for those in the back who are just tuning in, I see you: do not skip that recovery day on your calendar.  If you skip recovery days, you will then be almost guaranteed to have recovery months or the longest off-season you ever will experience.  However, sometimes forced recovery is the only way high-performers will ever learn anything meaningful.

As I received my recovery discharge papers after my pelvic mass removal while finally breathing a sigh of relief (literally) for no malignancy, I remember asking the recovery room nurse “can you define how much walking is safe?”  Here I was, just a few hours from being unconscious to the world and already contemplating my epic comeback journey with a 2 inch x 2 inch laparotomy incision.  However, I’ll admit that I did already have my comeback plan in my mind before surgery.  I’m always a forward-thinker, planning for the future and staying one-step ahead in the game of life.

It wasn’t until my post-op phone calls with my surgeons later that first week when I realized I really needed to respect the recovery process – and stop pushing my limits.  “If you let your body heal properly from this mass, your pelvic fractures will also be happy and you will be very glad with the final result from both aspects,” replied one surgeon.  Let’s dive-into “R.E.C.O.V.E.R.Y.” which is our new favorite eight letter word that we will never skip again.

R = Read

In a world full of social media, we are constantly scrolling and comparing ourselves to our peers.  Put the devices down and grab a few books.  You might learn something that could benefit you now or in the future.  While your body is resting, your mind is still going, so feed it wisdom.  Once you get going, it is really hard to put down a good book.  Pop your toe spreaders on your barefeet, grab your hydration, and get comfortable putting your mind to work.

E = Energize

Energize your mornings of recovery with the best breakfast you don’t do during the crazy training week.  For me, this has been one of the best things of recovery that I am really going to make an effort to continue once I get back rolling with the regularly scheduled program.  Yes, this will mean that my early mornings will be even earlier, but in turn this will help me get to sleep sooner.  You can’t burn fuel from an empty tank, so fill it up and energize your day from the beginning.

C = Can

Your hobbies can be taken away, but as long as you are alive, there is something you can do to better yourself in this exact moment.  Running, kayaking, cycling, weight lifting, and even dog walking are all off-limits for me for a few more weeks.  However, my feet aren’t broken so they have been put to work on walking all the miles I possibly can.  This started on post-op day 1 and I haven’t missed a single day since.  I have appreciated things at walking speed that I have whizzed by at running speed.  I have visited more places I wouldn’t normally go.  Take away all of my hobbies, but I’ll always find a way to be grateful for the ability to still move.  Movement is the best medicine.

“Learn what you can do and get to work.”

Jay Dicharry, MPT, SCS – Author of “Anatomy for Runners“

O = Opportunity

I pondered the letter O but then I came across this word while listening to a few podcasts.  You have to seize the opportunity that you have been given, even if it is one that you never wanted to begin with.  This goes back to my previous blog post about mindset.  Everything you experience in life is about opportunity.  You can always learn from failed opportunities.  I failed my skeleton when I kept running ruthless mileage, but it has provided me myriad opportunities for reflection that I would not have otherwise had.  By failing my skeleton, I also found an opportunity to reveal a pelvic mass that I could have still been walking around with.  Recovery has provided me opportunities to really spend some time with my husband because it forced us both to stop life, clear our jammed-packed schedules, regroup, and tackle this crazy summer together.  Every failure is opportunity in disguise, but it’s up to you to seize the opportunity with positivity.

V = Valiant

There are so many good V words that come to my mind, but the one that stands out the most is valiant.  Valiant is showing courage.  I had to show my badge of courage and wear it proudly when everything was dark.  However, I have to give credit to my healthcare team who had to show courage in telling me the best case scenarios, the plan of action, the bravery of lessening my fears, and the determination to get me back on my feet in the safest amount of time.  “Hail to the Victors Valiant” never meant more to me than it does today.  Hail to the brightest minds and the biggest leaders! I only hope I can embrace this attribute more going forward in my career.

E = Enthusiasm

As a constant energetic person, enthusiasm is something that I always have an abundance for.  I have this zest for giving more and getting more out of life.  However, I’ve had to curtail my enthusiasm, which is not an easy feat.  I’ve had to become enthusiastic about slowing down and walking – how boring, I first thought.  However, enthusiasm can be put into perspective by finding something you still enjoy and modifying the activity.  Yes, I can still be enthusiastic about going to my favorite park and exploring new areas that I haven’t seen before.  I can still be enthusiastic about absorbing vitamin D, wearing my toe-spreaders, and learning more wisdom reading during my recovery time.  Enthusiastic energy can still be expended doing other activities that are allowed.  Adapt and explore.  Pivot and energize.  It’s always up to you.

R = Respect

Respect the rest period.  It’s easy to think of the million things you could do, but should you?  Pushing the limits always has a way to come right back at you, as I’ve learned this year.  During one of my walks during post-op week 1, I realized I needed to slow my roll.  Why was I pushing myself to acquire a set number of miles each day?  What if I just walked to enjoy movement?  What if I walked without shoes?  If I chased walking mileage, did I really learn anything at all from my ruthless attempts this year?  Once I learned to embrace “less is more” during recovery, walking became more enjoyable.  Turns out, rest is so pivotal!  The body heals faster when you let your mind rest, too.  Go get all of the restful sleep and respect it.  Your recovery depends on it.

“Recovery is where the mojo happens.”

-Garrett McLaughlin, MS, ATC, CSCS, ART

Y = Yourself

In what has been a whirlwind summer, I’ve learned the value of believing in yourself and putting yourself first.  You can’t give from an empty tank.  It’s time we put others on the back burner and put yourself at the front of your life.  Listen to your heart, listen to your mind, and make taking care of yourself a priority.  Learn to say “no” to negativity, to more demands, to things that don’t bring you joy, to things that you feel you “have to do” versus “want to do.”  I know this is an incredibly hard concept to embrace.  Let’s be honest with each other and hold each other accountable to this question: “How are you taking care of yourself?”  Once you take care of yourself, then you have enough strength to take on the world.

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If I haven’t convinced you enough about your new favorite eight letter word, then go check out the following while feeding your wisdom and letting your body rest! Check out this blog article about recovery by Garrett McLaughlin, movement coach and sports medicine superstar. Additionally, here is a great reference on rest days from Runner’s World.

Respecting recovery is so important to setting the stage to begin anew.  Beginning fresh is never easy, but if you did it before, you can do it again – only smarter, wiser, stronger, and always remembering the lessons you’ve learned through the dark days on your way to the brightest days.

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(Stay tuned for Part 4: Envisioning the Future – Coming Soon!)